How to get enough potassium on Keto?
Keto diet and potassium
Potassium is exponentially important for a very particular reason. It is one of the three essential electrolytes that the human body needs for normal functioning. Sodium, potassium, and magnesium are three electrolytes that have to be present in the body at all costs. If any of the electrolytes, let us say potassium, falls below its normal level, its decreased amount can lead to muscle cramping, nausea, fatigue, numbness, lethargy, and seizures. Not only this, but the keto diet is also affected if electrolyte levels are not maintained in the required proportion.
Does a keto diet cause low potassium?
Yes. It is a very common understanding that when a person is on a keto diet a lot of water is lost and that too at an exponentially faster rate. Water is not merely liquid but it also carries electrolytes such as sodium, magnesium, and potassium. So along with water, these precious electrolytes are also removed from the body. In this way, a keto diet causes low potassium levels in the body.
In addition this there is another reason related to the keto diet that causes low potassium levels. Food rich in carbohydrates is also rich in potassium. As high carb food is strictly prohibited on a keto diet, so due to this, potassium levels also drop quite low.
How much potassium is needed on a keto diet?
The daily need for potassium on a keto diet is also referred to as the recommended daily intake of potassium has been foregrounded so that an individual is sure about the quantity. It varies from age to age. Since our concern is the adult group, therefore, the recommended daily intake of potassium for adults is 4700 mg per day.
Potassium on a ketogenic diet
Potassium in general is important owing to the uncountable functions that it performs. However, potassium on the ketogenic diet is extremely significant. The keto diet washes away potassium along with water therefore it has to be replenished as soon as it leaves the body. It could be done in several ways that shall be discussed in detail later in this article.
Low potassium level on a keto diet
Repleting potassium on a ketogenic diet in the human body is not a major problem. But before this, it has to be detected that potassium levels are low and they are needed to be replenished. If you are on a keto diet, then given below are some symptoms which give a clear indication that potassium is running short and it needed to be consumed immediately.
- Numbness throughout the body
- Bloating in either some parts of the body or on the whole body
- Shortness of breath at regular intervals
- Heart palpitation along with heart sinking like feeling
- Impaired and distorted nerve function
- Constantly changing mood swings
- Muscle cramps and constant ache
- Excessive weakness, fatigue, and lethargy
Best way to get potassium on keto
There probably are lots of ways of getting potassium on a ketogenic diet but the best way among all is to incorporate it in your meals in the form of foods that are extremely rich in potassium.
Foods high in potassium on a keto diet
Foods that are rich in potassium have been enlisted below. Their regular use will not only keep you healthy but will also ensure that your potassium levels do not fall below the normal level.
Leafy green vegetables
Leafy green vegetables such as spinach, beet greens, swiss chard, collard greens, and kale are an excellent source of potassium. Spinach in particular is not only abundant in potassium but also has lots of sodium and magnesium. Spinach is rich in vitamins, antioxidants, and manganese as well. However, since our focus is potassium so out of net nutritional content, spinach contains as much as 25% potassium.
Avocado is without any doubt the best source of potassium so far. In one avocado. In one serving size cup of avocado, around 700mg of potassium are present. That makes around 20% of the recommended daily intake. Besides potassium, its other nutritional content such as minerals, fats, dietary fibers, and vitamins that provide fuel to the body which lasts for long hours.
Mushrooms are another good source in terms of potassium. They contain around 700 mg of potassium that makes 18% of recommended daily intake. In particular, white button mushrooms and portobello are perfect to obtain potassium. Cooking them in olive oil and adding a bit of salt makes it even healthier for a keto diet.
Salmon fish caught in wild contains as much as 1000 mg of potassium that constitutes around 31% of the recommended daily intake. It is also an excellent source of fats that are needed on a keto diet
Beef is almost everyone’s favorite with an exception of vegetarians. Every 200 grams of beef steak is loaded with 600 mg of potassium. With the addition of little salt to it, beef steak becomes an ideal food for a person on a ketogenic diet.
We all know that nuts are filled with fats. But what we do not know is that some nuts prove to be an excellent source of potassium. Among all nuts, almonds are the ones that are fully loaded with potassium. Fats and potassium make it apt to be consumed on a keto diet.
We already know how beneficial coconut water is on a keto diet. It is highly recommended when it comes to hydration and liquid consumption. Along with that, it is an excellent source of potassium. In one cup of coconut water, 515 mg of potassium is present that makes around 14% of the required daily intake. Coconut water can be obtained personally from fresh coconut. If that is not available, coconut water that comes in packaging can also be utilized.
These are edible seeds and are used as healthy snacks as well as are mixed in different cuisines. In a single ounce serving of pumpkin seeds, 226 mg of potassium is present. It equals 6% of the recommended daily intake. Pumpkin seeds are a complete package of essential electrolytes. Because not only do they provide potassium but also calcium and magnesium.
Potassium supplement on a keto diet
Besides replenishing your potassium levels through potassium-rich foods there is another way of getting potassium. It is with the help of supplements. If you are in a hurry or have an excessively hectic routine that you cannot prepare meals every time for the sake of consuming potassium, then supplements are the best alternative. Here are some supplements that will provide you potassium instantly.
Potassium citrate, Bulk Supplement
It comes in the form of powder and its single serving contains around 100 mg of potassium. Besides being an excellent source of potassium, it also strengthens bones, regulates blood pressure, prevents kidney stones, and reduces muscle cramps. This supplement can be taken by mixing potassium citrate bulk supplement in water. The mixture can be drunk instantly to balance potassium levels
In order to buy it online from amazon, here is the link
Nature made potassium gluconate comes in the form of tablets and one tablet contains 90 mg of potassium. Not only it provides potassium but also nourishes mental activities and heart muscle activities. One bottle of nature made potassium gluconate contains 100 tablets.
Here is an online link to purchase this potassium enriched supplement
Hi Lyte Electrolyte Concentrate
This supplement comes in the form of liquid and a single serving of this Hi Lyte Electrolyte Concentrate is loaded with 99 mg of potassium. Along with providing immense potassium, it also reduces nausea and fatigue and prevents them from happening in the first place. One most important fact about this supplement is that besides potassium, it also provides other essential electrolytes like sodium and magnesium. In the form of this supplement, you get all in one product.
To purchase it online, click on this link.
Potassium by Nature’s Bounty
It is yet another highly sold supplement. It comes in the form of caplets. One caplet contains 99 mg of potassium. In one jar of Nature’s bounty potassium, 100 caplets are present. In addition to providing potassium, it also boosts the balance of fluid.
Here is the link of amazon, click and purchase this product
Beware of too much potassium on a keto diet
No one can deny the importance of potassium on a keto diet. Even the efforts to replenish the depleted stores of potassium is commendable. However, the saying, “excess of everything is bad” must not be ignored as well. You should consume potassium keeping in view the recommended daily intake. Make sure you do not exceed the digit 4700 mg of potassium per day.
Too much potassium can cause many health hazards such as hyperkalemia, abnormal blood levels, stomach, and intestinal issues and a disproportionate heartbeat.
Zaineb Fatima holds a BSc (Hons) degree in Food and Nutrition, and is dedicated to helping others maintain a healthy weight through the use of good supplements. In addition to consuming these supplements herself, she also shares her knowledge about their usage with others. Zaineb is also an expert on a range of health topics, and is happy to share her opinions and insights on matters related to food, health, and nutrition.